Baby Food Cubes.

Since I now have a child, I think I am turning into the “food police” (not that I wasn’t already).  Because I am “in the know” of what is in our food and water supply, I am very vigilant on taking steps to reduce my child’s exposure to toxins. One of those steps is feeding her organic food and using filtered water.

Organic baby food costs approximately 89¢ – 99¢ and up, for a 4 oz. jar. Not a big deal, I thought. When items are priced under a buck, we are more apt to let go of our dollars. However, it adds up quickly. Especially as the quantity goes up as she increases her intake. Babies grow quickly! And when you look at what you get in one jar of baby food for the money, it’s not much. So I started making my own.

It’s Healthier

When making baby food, you don’t have to cook the fruit and overcook the veggies. That means more of the the vitamins, minerals and enzymes stay intact. And if you are using organic food, you know there are no chemicals, pesticides or GM (genetically modified) ingredients. You’ll notice homemade baby food is brightly colored whereas the jarred food looks dull in comparison. It’s dull in color because it is pasteurized and overcooked.

How To Make Your Own Baby Food

There are plenty of “make your own baby food” kits and products, but really, all you need is a blender, ice trays, and maybe some small containers (or baby food jars) for refrigerated leftovers. Keep it simple. First, I start with vegetables, either frozen or fresh, and steamed them with a little bit of water. From there, puree them with some, if not all, of the water in a blender (I found that the food processor leaves it too course). Then pour the mixture into ice cube trays, freeze them, and then store them in labeled freezer containers or bags. I also purée fresh and frozen fruit and cooked lentils. As your baby gets a little older to eat more complex foods, you can purée healthy meals that you are eating.

You’ll be amazed at how much money you will save by making your own baby food. For example, let’s compare a jar of organic lentil dinner to homemade. Again, it costs 89¢ – 99¢ for one 4 oz. jar. I went and purchased organic dried lentils in bulk for $3.99 per pound and there are about three cups of dried lentils in one pound. One cup of dry lentils yields 24 oz. when cooked. That’s equal to SIX jars of baby food! So in a nutshell, you can pay $3.99 and BUY 4 jars of baby food (16 oz), OR for the same price you could buy one pound of dried lentils which makes 18 jars of baby food (72 oz.). So, correct me if I’m wrong, but isn’t that over 300% more for your money? Granted, lentils are an extreme example since they are sold dried and expand when cooked. But even with fruit and vegetables, you will still get much more for your money when compared to jarred food.

Here are some foods that I have made myself:

• broccoli
  

  Lentils, Broccoli, Green Beans and Baby Food Cubes

• cauliflower
• green beans
• peas
• spinach
• sweat potatoes
• lentils
• peaches
• berries
• mango (a little more time consuming)
• bananas
• avocado

It Tastes Better

I made it a rule not to feed my baby anything that I wouldn’t eat. What I mean by that is, if it doesn’t taste good, I’m not feeding it to her. I’m speaking of healthy food, of course. My baby eats everything I feed her, because I feed her good tasting veggies, fruit and meals. It’s important to start feeding children a variety of fruit and vegetables when they are babies so they develop a taste for them that will carry into their older years.

Now Go Do It

As always, start simple. Go buy some frozen cut up fruit or vegetables. Steam the veggies as I explained above, and/or thaw the fruit. Blend them, freeze them and you’re done. You can venture into preparing fresh fruit and veggies and more complex food once you feel comfortable. Good luck and good job! Here’s to you for putting your baby first!

Cheese Addiction:  Sounds Funny. But I’m Serious. It’s Real.
When talking to people about cleaning up their diet, the number one food that is brought up is cheese. “I can’t live without my cheese.” Or, “Cheese is my main downfall.”

Or simply the statement of surrender, “I can’t give up cheese.” It is never surprising to me, yet it seems surprising to them. There is a very good reason they love and “can’t” give up cheese and it is not in their “head.” Cheese addiction is scientific. It’s real—just like drug and alcohol addiction. Of course, you don’t find people losing their jobs, family, or homes over it (thankfully)! Could you imagine homeless people begging for cheese (“hey, man, got any cheddar? I really need it.”)?

What Makes Cheese Addicting?
Opiates are found in the casein, a protein present all dairy, but concentrated in cheese. It’s the same opiate found in morphine. When I found this out in my studies, it made sense to me on a personal level. I’m very sensitive to opiates and usually choose not to take them if they are prescribed to me for post-op or injury, simply because they knock me out. Cheese does the same thing to me on a smaller scale, of course. I usually avoid consuming cheese on a regular basis. But if I do, it is in small amounts. Otherwise, I find myself napping soon after I eat it and sometimes feeling headachy… not very productive. I also suffered from serious bouts of constipation as a child as I used to eat a lot of dairy. Although dairy is very binding and mucus-forming on its own, opiates also cause constipation since they slow peristalsis in the colon.

How Does the U.S. Government Fuel Cheese Addiction?
The United States Department of Agriculture (USDA) gives money to the dairy industry in the form of its Checkoff program. (I wish they would do that with the organic fruit and vegetable industry!). Have you noticed how restaurants, especially fast food establishments, showcase cheese or extra cheese? More cheese slices on sandwiches. More cheese sauces. More cheese crammed onto a pizza or stuffed into it’s crust. More cheese melted over any type of food. It’s on EVERYTHING and there is a lot of it (Pizza Hut’s “Ultimate Cheese Pizza” has a pound of cheese on it and the USDA helped promote it!) As stated by the Physician Committee for Responsible Medicine,

Fast food restaurants are trying to cram more cheese onto everything with the help of the USDA's Checkoff program.

The dairy checkoff is a marketing program in effect since 1984 to increase the consumption of dairy products and reduce surpluses by, inter alia, touting the purported benefits of dairy products. It is funded by a mandatory assessment (i.e., tax) on dairy producers. It is administered by USDA and managed by the National Dairy Promotion and Research Board (“Dairy Board”), which is comprised of dairy farmers who are appointed by the Secretary of Agriculture. The government has even acknowledged that cheese has addictive qualities. Rather than educate consumers to reduce or eliminate this unhealthy item from their diets, USDA instead embarked on efforts “aimed at triggering cheese lovers’ craving for cheese.” So in short, the USDA gives money to promote the sale and consumption of cheese — knowingly feeding cheese addiction.

Breaking the Addiction
It’s quite easy. Don’t eat it. No profound advice here. You won’t have withdrawals (maybe some cravings, but no real withdrawal symptoms). Don’t buy it. Start making or ordering foods without it. With the addition of sauces and condiments, you may not even miss it. For example: Use extra salsa in Mexican dishes or extra marinara sauce in Italian dishes. Eliminate cheese from sandwiches. You’ll be surprised how good food will still taste. After about two weeks, you won’t miss it at all.

My Take On Cheese Consumption
In general, I recommend minimizing all dairy intake. But cheese in particular is very calorie-dense, very high in saturated fat and a common culprit for causing constipation. Pasteurization makes it difficult to absorb the calcium contained in dairy (plant sources are much better). If consumed, it should be free of artificial hormones (rbgh) and antibiotics. Melted or cooked cheese is much harder to digest than uncooked cheese (think about it, it’s the consistency of tar!). Furthermore, cheese made with raw milk is easier to digest and more nutritious, but it should be avoided by pregnant women or those with compromised immunity. Eating it with vegetables or beans helps digest it as well (high fiber). I strongly suggest eliminating it completely from your diet if you suffer from allergies or something serious such as cancer (there is a hormone in dairy that fuels the growth of cancer cells. I’ll do a post on that later.).  As with any food recommendation, you should pay attention to how you feel after you eat it and make your own decision and personal modifications based on your physical responses and condition. For instance, if you get headaches, fatigue, or digestion problems after eating it, you should probably eliminate from your diet.

Personally – Do I Eat Cheese?
Sparingly. I really enjoy artisan cheeses once in awhile (the high price helps me avoid it too). I don’t eat cheese when I know I have to be productive since it makes me tired. Some cheese affects me more adversely than others. I’m usually OK after some mozzarella, still a bit sleepy, but no sinus headaches (maybe because of my Italian genes?) but cheddar ruins me. I love a good quesadilla, but I rarely partake since I’m on the couch napping soon after… feeling grouchy and headachy. Most of the time, it’s not worth the consequences.

Are Eggs Good or Bad? The answer is “Yes.”

Ah, the good ol’ egg. To eat or not to eat? There is a lot of contradicting information about eggs. And that is a HUGE understatement. Even cardiologists are giving out misinformation. “What?! Can’t Be!” You may exclaim. Of all people, shouldn’t they know the answer? Well, not necessarily. Most don’t study nutrition on an in depth level. Even prestigious websites such as the Mayo Clinic has false information given by one of its cardiologists that has a column (I emailed them about it).

Eggs can be either good or bad depending on several factors. Specifics such as, what the chickens are fed, how they are raised, and how the eggs are cooked can determine if eggs are healthy or unhealthy for a person. And, of course, if an individual has adverse reactions to them such as an allergy. But let’s focus on cholesterol.

Do Eggs Raise Cholesterol?

There is no evidence that fresh eggs (not powdered) raise cholesterol (If I’m wrong, please prove this to me. Show me the studies!). In fact in a recent British study where people were put on calorie restrictive diets, but one group ate 2 eggs a day, both groups lowered their cholesterol, showing that the eggs had no detrimental effect. Eggs are high in cholesterol, so people falsely think that means it raises their blood (serum) cholesterol. Cholesterol in food, otherwise known as dietary cholesterol, and serum cholesterol are two different things. Cholesterol found in food does not affect blood cholesterol, but rather, saturated fat and transfat raise bad cholesterol in the blood (low density lipids – LDLs). But not all eggs have the same amount of saturated fat and it’s usually low. Some have a good amount of omega-3 fatty acids which actually lower bad cholesterol.

Are Some Eggs Better Than Others? Yes. (Hint: The Deeper Gold the Yolk, The Better.)

The darker gold the yolk, the more nutritious the egg.

I try to buy 100% cage-free chicken eggs. That means the the chickens were never confined and able to eat what chickens normally eat when outdoors (i.e. insects, worms, grains). That, sometimes combined with a high quality chicken feed which is usually organic (so it’s pesticide free), creates eggs with a better nutritional content, lower in saturated fat (bad), higher in omega-3 fatty acids (good). The yolks should be a deeper yellow or orange than commercially raised eggs. The shells are usually thicker as well due to higher calcium intake. Commercial eggs are from chickens that are cramped in a cage all day and usually fed corn. Even nationally commercial organic eggs (usually fed organic corn) are not as good as local cage-free eggs. Compare the yolks for yourself. Think about it — healthier, happier chickens produce healthier eggs!

Why Did Eggs Get An Overall “Bad” Reputation?

In short, it was the cereal industry (go figure). Back in the 1950’s, the cereal industry wanted people to eat more cereal. So they conducted a study on eggs and why people should not eat them. Their study, however, was not done on fresh eggs, but rather on powdered egg yolk. Why should that make a difference? Well, if a yolk is exposed to oxygen and high heat, it becomes oxidized which makes it toxic to our blood and raises blood serum cholesterol in a bad way. Powdered egg yolk is exactly that — oxidized. That’s when eggs are “bad.” BUT, a fresh egg that is cooked so the yolk is not exposed to high heat and oxygen does not have a detrimental effect on the blood and arteries, and therefore does not raise cholesterol like that of an oxidized egg yolk.

The foods typically eaten with eggs at breakfast are the culprits for raising bad cholesterol — not the eggs.

Eggs are typically eaten with unhealthy items that are high in saturated fat (bacon, sausage, butter, etc.) or are refined carbs (biscuits, pancakes, white bread, etc.), which raise bad cholesterol levels. The association of eggs with these items may contribute to their bad reputation (they’re “hanging out with the wrong crowd”). The company that eggs keep are the culprits of high serum cholesterol, not the eggs themselves.

The Healthiest Ways to Eat or Cook Eggs (when yolks are not exposed to oxygen at high heat)

• Poached
• Boiled (hard or soft)
• Fried, yolk intact (use a good fat such as expeller pressed canola oil which is monounsaturated. a.k.a. good cholesterol)

The Unhealthiest Ways to Eat or Cook Eggs (when yolks are oxidized by exposure to oxygen at high heat)

• Scrambled (this is why using just egg whites in omelets is beneficial)
• Powdered
• In processed foods

The Basic Nutrition of Eggs – What’s Good About Eggs?

Eggs are a germinative food. That means it has everything needed to create life, just like nuts and seeds (makes sense). They are a very good source of quality protein that is easily digestible and absorbed (albumen) which makes them great if you want to build muscle. They are nutrient dense with vitamins A, B’s (especially b12), D, E, and K; minerals such as calcium, iron, phosphorus, zinc, iodine, and trace minerals; as well as essential fatty acids. The white is mostly protein and most of the nutrients are found in the yolk. Again, the amount of nutrients and fat depends on what the chicken was fed and how it was raised. The calories found in an egg varies on its size, of course. One large egg is approximately 80 calories, give or take.

Personally – Do I Eat Eggs?

Yes! I eat eggs (1 or 2) a few times a week. I don’t try to limit my intake, that’s just how often I want them. I love a good runny yolk over wheat toast! I also love to eat them with a side of sautéed veggies (either á la Mexican style with fajita seasoning, or French style with tomatoes, basil and spinach.) I always feel good and satiated after I eat eggs and my energy remains steady, if not elevated. For me, cheese is the “bad guy” and that’s what I usually avoid. More on the detriments of cheese coming soon.

“Free” Breakfast Doesn’t Mean “Good” Breakfast.

We happen to be living in a hotel for a couple of days while our home is being tented for termites. The hotel provided breakfast. Granted, I’m not staying anyplace remotely fancy, so I didn’t expect much. But I at least thought I would have a decent selection of healthy choices, like maybe some fruit, cereal and wheat bread, along side the pastries and such. The front desk was trying to sell me on this place because they also offered “hot selections.” They didn’t say what those “selections” were (and that’s not what sold me).

Anyway, what I did find was a bunch of heated up frozen waffles, white bread and English muffins for toast, a bunch of frosted grocery store pastries, some strange looking egg “patties,” sausage patties, sugar covered muffins, Fruit Loops, Kellogg’s Raisin Bran, some hard boiled eggs and a bowl of apples. Raisin Bran should be healthy, but it has some undesirable additives such as high fructose corn syrup and preservatives. There were only two items that were unadulterated: the hard boiled eggs and the apples. Granted, they weren’t organic (nor did I expect it), but there they were. The apples were not washed. They still had their commercial PLU stickers on them. When I asked the staff if they were washed, they said, “No. But they should be fine. They are just regular apples. But you can wash it in the guest bathroom.” I was stunned. I’m not sure what was worse; her ignorance to the pesticides lurking on the fruit, or her suggestion to go wash the apples in the bathroom. Nice.

We then made our exit down to the burrito/taco stand on the corner, recommended by Julio, one of the staff (being in San Diego, we have authentic Mexican food at every corner). No, I did not get to have my healthier choices, but at least my occasional burrito had real ingredients like real eggs, homemade tortilla and salsa, beans and cheese. Side note: did you know that tortillas should only have three to four ingredients? Next time you’re at the grocery store, take a look at the ingredients and see how long the list is. It’s scary!

Why Is the Burrito Healthier?

Sugary Donut

I guess it depends on the quality and ingredients of the burrito. Not all burritos are created equal. My burrito had eggs, beans, salsa fresca (fresh tomatoes, onions and cilantro), and a little cheese. The ingredients were minimally processed (i.e. the eggs were beaten, the tomatoes, onions, ciliantro were chopped, the tortilla was housemade with flour, water, salt and oil.). The beans are fiber-rich, the eggs are protein-rich, the salsa is raw so it has vitamins, antioxidants and enzymes. Granted, there is not much nutritional value in cheddar cheese and the tortilla, but they were minimally processed and real (not “cheese food”). The downside is the size of the burrito… it’s HUGE (easily two meals for me)!

The hotel breakfast, on the other hand, was not only nutritionally deficient, but loaded with sugar, preservatives, trans fat and was highly refined, with exception to the hard boiled eggs and commercially grown apple. (BTW, I did wash and eat an apples before heading to the burrito place. I crave fresh fruit in the morning.) The selections they offered were assault weapons on my body and mind. If I had eaten the majority of what was offered, I would have felt like a slug ready for a nap (my body would have needed all the energy it could muster in order to digest the stuff!). Note: the hard boiled egg is healthier than scrambled egg because the yolk is not subjected to oxygen when being cooked which causes oxidation. But I’m not really one to eat cold hard-boiled eggs for breakfast.

Now, don’t get me wrong. A burrito is not health food. But some of the ingredients have some real nutritional merit to them and it is a healthier CHOICE than the highly sugared and refined hotel choices.

Eat Simple Foods Over Heavily Processed Foods

One way to help yourself eat healthier, is to choose foods that are not heavily processed. Try to eat foods that don’t come in a box or packaging that has a long list of ingredients. Eat foods that are in their natural state. If you do eat packaged foods, don’t eat those that list ingredients you wouldn’t add yourself if making it in your own kitchen.

Quit Calling Carbs “Bad!”

I wish the media would quit misusing the word “carbs” (short for carbohydrates). I keep seeing the word “carbs” being used in a negative fashion: “Don’t Eat Carbs,” “Low Carb Diet,” “Carbs are Bad,” “Avoid Carbs.” Carbs this — carbs that. And in most all cases, what they are really talking about are processed starches, not the ever-encompassing food category of carbohydrates. C’mon… fruits and vegetables are carbs!

Nutrition 101

There are three categories of food: proteins, carbohydrates and fat. Food can be one or a combination of those three. Usually we will just throw a food into one category by what it is mostly composed of. For example, meat is categorized as a protein, even though it is both protein and fat. Milk is categorized as protein, even though it contains protein, sugar (carbs) and fat. For the sake of simplicity, here are common foods and their categories:

Proteins: meat (all animal flesh), milk, eggs, beans, nuts, seeds

Carbs: grains, fruit, vegetables

Fat: oil, butter

Refined Processed Starches – a.k.a. “Bad” Carbs – the Foods that Make You Tired and Fat

BAD Carbs: Refined white starches - french bread, white rice, bagel

Now you may be asking, “but where’s the bread, pasta, rice (white), sugar and potatoes?” Hmmm… notice those are the foods that usually come to mind when the word “carbs” is used? Well, I pretty much just listed whole foods in the categories, not processed foods. And THAT’S one of the key differences between “good” carbs and “bad” carbs. Think “white” when thinking about bad carbs. Bad carbs are usually white processed and/or starchy foods: white breads or baked goods, white pasta, white rice, white sugar, potatoes (Although, a potato is a whole vegetable, the glycemic load is high, which is what makes a “bad” carb bad, but I’ll get to that later.). These processed and/or starchy carbs (starch converts into sugar when consumed) are usually stripped of nutrients, fiber, and healthy fats and have a high glycemic load. Meaning, it causes blood sugar to quickly spike, causing an overflow of insulin (which also causes fat storage), which then results in low blood sugar, which leads to fatigue and false hunger, which leads to over consumption of food, which leads to gaining unwanted fat.

Fruit, Vegetables and Whole Grains – a.k.a. “Good” Carbs – the Foods that Give You Energy and Are Good For You

Good carbs are usually whole unprocessed foods, such as fresh fruit, vegetables and whole grains. These are GOOD for you and will give you energy and help maintain or lose weight. In whole foods, such things as fiber, fat and protein help to keep the glycemic load down so those crazy spikes of highs, lows, and over-eating don’t occur, and you get a slow continuous calorie burn and release of energy.

Summary

A healthy diet is usually high in good carbs and low in bad carbs (as well as animal protein and saturated fat). In other words, high in fresh fruit, vegetables and whole grains; low in processed white products (such as bread, baked goods, pasta, sugar, white rice), potatoes, meat, cheese, milk.

NOTE FOR POTATO LOVERS: eat smaller potatoes, such as red potatoes, with the skin and don’t over do it. Potatoes have a lot of good nutrients. But because they are so starchy with a high glycemic load, you need to eat them in moderation, and preferably with some protein and fiber such as vegetables so your blood sugar doesn’t spike.

GOOD Carbs: Whole grains - flourless sprouted whole grain bread, brown rice, quinoa

Some Substitutions

White rice – brown rice or quinoa (pronounced keen-wah) quinoa is a whole grain that is also a complete protein

White bread – whole grain bread (make sure it doesn’t have high fructose corn syrup) the less processed the better, such as sprouted grain bread

Pasta – whole wheat pasta

Instant Oatmeal – whole oat groats or slow cooked old fashioned style. add fruit for more fiber, nutrients and sweetness. nuts, cinnamon and vanilla are also nice additions. nuts add good fat and protein. cinnamon helps to balance blood sugar.

Refined Sugar – whole sugar such as sucanat, honey, real maple syrup, molasses. Whole sugars have many minerals and nutrients and a lower glycemic load than refined sugar.

Here is a tasty way to prepare zucchini. Personally, I find the vegetable kind of bland, so I wanted to make it more flavorful AND use up some produce that was sitting around (i.e. tomato and leftover red onion in the fridge). The only time consuming part is chopping. After that, you throw the ingredients into a dish, stick it in the oven, and your done. The combination of tomato, basil, garlic and onions really give it a nice zesty, savory and slightly sweet flavor when roasted. And, of course, it’s healthy.

Ingredients I used are in approximate measurements. However, you can alter the amount or change the ingredients to suit what you like. Since it isn’t chemistry, like baking a cake, you won’t ruin it by tailoring it to your liking. If you want more garlic, and less basil, go for it.

• Zucchini (4 small) – cut into quarter moons. if you like larger pieces, do half moons
• Garlic (2 cloves) – coursely chopped. if you want garlic throughout, use a press. If you really LOVE garlic, add several whole cloves. If you don’t have fresh garlic, sprinkle garlic powder.
• Tomato (1) – diced
• Onion or Red Onion (1/2 to 1) – sliced  or chopped
• Dried Basil (1 Tbsp or to taste)
• Olive Oil

Set the oven for 450º Toss the ingredients in a glass dish or something comparable. Roast for 20-30 minutes. Stir halfway through cooking. Enjoy!

I find it interesting when I hear adults spout off with great conviction that they don’t like certain foods. Only to find out, they haven’t eaten that particular food since their childhood. Or, maybe they have only had it prepared one way, and ONLY that way. Honestly, since I am such a foodie that is willing to explore so many culinary frontiers, I find it kind of unbelievable that these people would put such constraints on their taste buds. But, as it turns out, I now live with one of “these” people, which can sometimes be a challenge if I’m doing the cooking. But I’m working on him… slowly (The key is don’t push and act like I don’t care if he eats it or not. Sometimes, I go as far as stating that he won’t like it so don’t bother even trying it. Which, of course, makes him try it. Hee, hee, hee.)

The Infamous Brussels Sprout

Anyway, let’s look at a food that is notoriously in the “I don’t like” category: Brussels sprouts. Well, I guess either one or both of my parents did not like them because I did not even know what a Brussels sprout looked like until I was in my early twenties. And when I finally did see them, I thought they were baby cabbages. Their reputation preceded them, for sure. I had always heard of this mysterious hated vegetable, but never encountered it. I bet many of you think I was lucky.

It’s All In the Preparation

Well, the day that I finally ate Brussels sprouts (notice it is plural), I really liked them. “What was the big deal?” I thought, “These are delicious! Why are these things so infamously hated?” I found out the answer to that question this last spring while being an out-of-town guest. I was not “allowed” to do the cooking. So, I torturously watched my precious veggies get cooked to death as I politely held my tongue while they met their demise in the frying pan before me. Since I touted earlier of my love of these things, I had to take a fair share when dishing them out onto my plate at the dinner table. Oh yeah… you know what’s coming, don’t you? I took one bite of this dull-colored, once-green sprout. And not only did I have to restrain a disgusted facial expression, but I had to force a smile and act as if I was delighted (I guess my acting lessons were good for something). And I thought watching them get cooked was torturous… ha! In short, they were dry, mushy and bitter. Yuck! It all made sense now… okay, I “get” it.

Cook It More. Cook It Less. Add A Little of This. Add A Little of That.

Just so you know, I quickly cook my Brussels spouts in a skillet — usually with some olive oil and fresh garlic. Sometimes I also add a splash of soy sauce, or a little bit of butter and a squeeze of lemon. They end up bright green, crunchy, and slightly sweet. Yes, I said sweet. They’re delicious. Which brings me to my point: so many vegetables taste SO MUCH BETTER if they are quickly cooked. The flavor, color, and texture, stay intact, or are “brought out.” Plus, the nutrient value is higher than over-cooked food. Some foods are even better raw. Some people prefer slightly cooked rather than raw. But I have yet to meet someone that prefers over-cooked veggies to the previously mentioned (not to say they aren’t out there). However, as always, there are exceptions. Such as potatoes and certain greens, which need to be cooked a decent amount of time to be palatable. I didn’t think I liked cooked carrots until I had baby carrots that were steamed so they were NOT mushy. Collard greens is another vegetable that needs to be cooked a decent amount of time to be palatable as well (Before I learned about them, I once tried to eat them raw… a la salad style. It was not pleasant!)

Try It. You’ll Like It.

I leave you with this: think of a food that you THINK you do not like. Now I challenge you to go try it again, but have it prepared in a new way. Who knows? You might actually surprise yourself and like it!

Garden Burger Lettuce Wrap with Avocado, Tomato, and Pesto Mayonnaise

I was routing around in the fridge today trying to figure out what to eat. I wanted something healthy, but not too complicated. And since the weather has been hot, I wanted something somewhat cold. So I came up with this veggie burger lettuce wrap thing.

I keep a stock of veggie patties in the freezer since they are quick, yet somewhat healthy, and easy to prepare. I put one in the micro for 1-2 minutes while I washed and cut the other ingredients: lettuce, tomato and avocado (I have one of those cool avocado slicers that simultaneously slice and skin it in one swipe… a wise purchase since I’m an avocado fiend).

I also found some pesto in the fridge. I recommend always having pesto on hand. Keep it in the freezer; but also have some in the fridge that is ready to use. Either buy it or make it (basically: basil leaves, olive oil, garlic, pine nuts and Parmesan cheese). I mixed it with a little mayo and smeared it on the layer of romaine lettuce leaves.

Then I cut the veggie patty into strips and laid them on top of the lettuce, followed by the avocado and tomatoes. I couldn’t help myself and topped it with the remainder of the pesto mayo (not enough to save, but I didn’t want to waste it). I rolled it up and cut it in half. Granted, it didn’t stay rolled up, but I would roll it before picking it up (taco style) and it was just fine. It was delicious and just what I was looking for (well, I didn’t know exactly what I was looking for, but that is how this came to be). I recommend you try it. Enjoy!

Here’s the approximate ingredient list (I didn’t measure the mayo and pesto):

• 1 veggie patty
• 2 large romaine or leaf lettuce leaves
• 1/2 avocado, sliced
• 3-4 cherry tomatoes, cut into quarters, or a few slices of tomato
• 1 blob of mayo and pesto mixed (1 Tbsp each?)
• here’s an afterthought: red or sweet onion would probably be good on it too